The Navy SEAL Physical Fitness Guide - Human Performance

88 Swimming for Fitness

For beginning freestyle swimmers, a pullbuoy will help the swimmer concentrate

on proper arm stroke and additionally, help keep the hips positioned high in the water which

minimizes drag. Approximately 90% of the work with the freestyle is due to the arm stroke.

The correct arm pull incorporates several elements of sculling. In overall terms, the

arm of the swimmer resembles a turning propeller. The diagrams in Figure 5-4, Figure 5-

5, and Figure 5-6 outline the hand motion relative to the water, and present front, side,

below the water views of the free-style arm stroke of Mark Spitz, as analyzed by swimming

physiologist, James Counsilman. Notice the circular motion of the swimmer's arm.

Figure 5-4. Comparing the Free-Style Stroke to the

Blades Turning on a Propeller

Figure 5-5. The Free-Style Stroke of Mark Spitz

In Figure 5-5 you can see the “catch” that a championship swimmer develops as he

sculls downward at first and then sweeps his hand quickly back toward his body.

BODY

MOTION FORWARD

NET HAND

MOTION

POINT OF ENTRY POINT OF EXIT